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Fifty-Plus Fitness Library

Library : Year 1 | Session 9: Managing your Exercise Program - Alternate Ways to Exercise

Arthritis and Acquatic Exercise

By Karin Bivens

1997, Volume 4

According to the Arthritis Foundation (1996) arthritis is characterized by pain, stiffness and sometimes swelling in or around joints. The word, “arthritis”, comes from “arth” meaning joint; and “itis” meaning inflammation. Arthritis affects one in every seven Americans. It can affect people of all ages, but its prevalence increases with age. As a result, it is a leading cause of activity limitation among older adults.

Although there are over 100 types of arthritis, the most common is osteoarthritis which is characterized by degeneration of articular cartilage. Another common type of arthritis is rheumatoid arthritis in which a fault in the body’s defense or immune system causes inflammation or swelling. Inflammation starts in the joint lining and then damages both bone and cartilage (Arthritis Foundation, 1996).

For a long time it was questionable as to whether individuals with arthritis should exercise because it was thought to damage their joints. Research has shown, however, that appropriate, regular exercise can help keep joints flexible, reduce stiffness, improve muscular strength (which helps support and protect joints), and help keep bone and cartilage tissue healthy. Keeping joints flexible through range of motion exercises keeps them functioning more efficiently. It is truly a “use it or lose it” situation.

One mode of exercise often recommended for individuals with arthritis is aquatic exercise. The buoyancy of water diminishes joint stress by reducing the effect of gravity, thus enabling those with arthritis to move more comfortably and effectively. Water exercise, (particularly in warm water of at least 83 degrees F), seems to increase range of motion and muscle relaxation, as well as decrease pain.

The Arthritis Foundation along with the YMCA has developed an aquatic exercise program (Arthritis Foundation YMCA Aquatic Program - AFYAP) specifically for individuals with arthritis. The program consists of nearly 70 approved exercises. Certified instructors have been trained to lead aquatic exercise classes appropriate for individuals with arthritis.

Arthritis exercise principles (from AFYAP) include:

(1) People with arthritis need to exercise their joints daily.

(2) An inflamed joint should only be moved gently through its range of motion.

(3) To minimize stress on joints, an exercise period should begin with a warm-up of slow exercises.

(4) Heat relaxes joints and muscles and helps to relieve pain. Submerging the joints in warm water (at least 83 degrees F) promotes greater comfort when performing exercises.

(5) Arthritis exercises must be performed with a slow, steady rhythm, allowing time for muscles to relax between repetitions of each exercise.

(6) Participants should breathe in a normal, deep, rhythmic pattern and not hold their breath while exercising. Counting the various exercises out loud helps participants to take adequate breaths.

(7) Exercise should minimize stress on the joints. High resistance exercises should be done only under supervision of a physical therapist.

(8) People with arthritis should be encouraged to listen to their bodies and not overdo exercises. If an exercise hurts, stop; if it is tiring, rest.

(9) Family involvement and support helps any exerciser continue with their program and should be encouraged.

To find out about AFYAP classes in your area, contact the Arthritis Foundation at: 1-800-464-4240.

Karin Bivens is a professional instructor in Water exercise. She provides these services at Foothill College and at Stanford, for the Stanford Health Improvement Program.